Say goodbye to back pain — with structure, support and science.
A guided 12-week journey with Dr Jo Abbott, designed to help you move from pain patterns, flare-ups and fear into clarity, confidence and long-term movement freedom.
From fear to freedom in six intentional phases
Each phase builds on the last. Nothing is rushed. Nothing is skipped. Because lasting back pain change requires sequencing, not shortcuts.
RESET™ is not an exercise plan. It is a system reset for back pain.
Back pain is rarely just about one painful structure. It can involve the nervous system, movement habits, breath, posture, load tolerance, fear, fatigue, lifestyle and the way your body has learned to protect itself.
Why most people get stuck
Many people try to strengthen, stretch or push through back pain before the body feels safe enough to change. This can keep the system in a cycle of flare-ups, fear, guarding, avoidance and relapse.
RESET™ starts by calming the pain system, then rebuilds movement, control, strength and confidence in a structured order.
What the challenge gives you
The 12-week RESET™ Challenge gives you a clear, guided pathway through the Back Pain Systems™ RESET™ process, with weekly structure, community support and clinical guidance from Dr Jo Abbott.
You are not left to guess whether you are doing the right thing, progressing too quickly, avoiding too much or missing the bigger pattern.
The 12-week RESET™ pathway
Each two-week phase has a specific purpose. You calm first, then repair, rebuild, restore, recalibrate and consolidate.
RESET the Pain
- Down-regulate an overprotective pain system
- Reduce fear, guarding and bracing
- Restore a sense of safety in movement
- Interrupt the flare-up, rest, fear and repeat cycle
- Pain feels less intense and less threatening
- Flare-ups begin to settle more quickly
- You begin moving again without panic
- The nervous system starts to calm
REPAIR the Patterns
- Identify faulty movement and postural patterns
- Reduce compensations and protective habits
- Restore spinal and pelvic organisation
- Re-educate efficient movement options
- Movement feels more organised and less effortful
- You stop protecting unnecessarily
- Your body begins to trust itself again
- Pain stops dictating every decision
REBUILD the Chain
- Rebuild head-to-toe coordination
- Restore timing between hips, spine and thorax
- Improve load transfer through the pelvis and trunk
- Take pressure off the back by sharing the work
- Walking, sitting and transitions feel smoother
- Your back stops overworking
- You feel more connected and balanced
- Movement starts to feel natural again
RESTORE Strength & Stability
- Develop dynamic spinal and pelvic control
- Build strength through movement, not bracing
- Improve tolerance to load, change and variability
- Replace fear with confidence
- You feel stronger without flare-ups
- Your back feels supported, not rigid
- Movement feels reliable again
- Confidence replaces caution
RECALIBRATE Daily Life
- Apply RESET™ principles to daily activities
- Personalise strategies for your triggers
- Learn how to respond calmly when symptoms appear
- Build decision-making confidence around movement
- You stop avoiding activities “just in case”
- You know what to do when your back speaks up
- Setbacks feel manageable, not catastrophic
- Life starts expanding again
RESILIENCE & Freedom
- Consolidate everything you have learned
- Build a long-term Back Pain Systems™ plan
- Identify early warning signs before flare-ups escalate
- Create confidence that lasts beyond the programme
- You trust your body again
- Fear of relapse reduces
- You know how to self-correct
- Back pain stops running your life
What people are saying
RESET™ is designed to help people feel safer, stronger and more confident in their body again.
“This is the first time I’ve felt like someone actually understood my pain. The app helped me move again — with confidence.”
Emma, 38, UK“I’ve tried everything. This app is different. It gives you tools, not just exercises.”
Mark, 42, USA“RESET helped me break the cycle. I now understand my pain — and I’m not afraid to move.”
James, 36, UK“This is the first time something finally made sense. I felt safer and stronger after just one week.”
Sarah, 42Why the RESET™ works
RESET™ does not chase pain. It changes the system that created and maintained the pain cycle.
What makes RESET™ different?
RESET™ treats back pain as a system, not a symptom. It follows clear phases, calms pain before rebuilding strength, and teaches you how to manage flare-ups without dependency.
Evidence-led
Built around pain science, movement education, biomechanics and practical self-management.
Nervous-system informed
RESET™ begins by reducing threat, fear and over-protection before progressing load.
Biomechanically intelligent
It reconnects the feet, hips, pelvis, spine, ribs, breath and brain as one integrated system.
Built from clinical experience
Created by Dr Jo Abbott from 20+ years of practice, research, teaching and lived patient feedback.
The 12-week RESET™ community
Alongside the programme, you become part of a private guided community. This is not a noisy forum or a place to compare pain stories. It is a calm, supportive space designed to help you stay grounded, informed and connected as your body changes.
You are not doing this alone
Each phase of RESET™ has its own focus, conversations and guidance, so the support you receive always matches where you are in the process.
- Phase-specific guidance and weekly prompts
- Reassurance when things feel unfamiliar or challenging
- Clarification when questions come up
- Encouragement from others walking the same path
- Support to help you stay consistent and confident
- A clear journey from pain toward freedom, one phase at a time
Choose your RESET™ pathway
Start gently with the app, move independently through the Solo Journey, or join the guided 12-week challenge with Dr Jo Abbott.
FREE BPS™ App
Explore the Back Pain Systems™ App and begin understanding the ecosystem behind your back pain.
- Access the Back Pain Systems™ platform
- Explore the app structure
- Begin your self-guided education
- Ideal for getting started gently
RESET™ Solo Journey
A structured, self-guided back pain programme for people who want to move at their own pace.
- Move independently through RESET™
- Repeat lessons whenever you need
- Build confidence without live group commitment
- Many people start here before joining a cohort
12-Week RESET™ Challenge
The most immersive RESET™ experience, with weekly structure, community support and guidance from Dr Jo Abbott.
- 12-week phased RESET™ journey
- Guided structure through all six phases
- Private community support
- Weekly prompts, reassurance and progression
- For people who want accountability and clarity
Not sure which to choose?
There is no wrong option — just the right one for you right now. Many people start solo and later join a guided cohort. Others know straight away they want support. Both paths lead to the same goal: clarity, confidence and becoming your own back boss.
Choose Solo RESET™ if...
You want to start gently, learn independently, repeat the content at your own pace and begin rebuilding confidence without joining a live group.
Choose the Guided Challenge if...
You want weekly coaching, community support, accountability and a clear 12-week structure with Dr Jo alongside you.
Move from pain patterns to lasting freedom.
The 12-Week RESET™ Challenge gives you the structure, guidance and support to understand your back pain differently — and start moving forward with confidence.
